Welcome back to another week!

This week I am challenging you to learn what cooking oils to use when and to toss out that canola and vegetable oil for healthier oils!

Not all oils are created equally and each has a distinct place in the kitchen. Every oil has a set Smoke Point, meaning if it reaches a certain temperature the oil will oxidize (turn rancid) and turn carcinogenic, or cancer causing.

This is why you should only cook with certain oils that have higher smoke points. Keep this in mind when using oils in the kitchen.

For baking: Coconut, Avocado, ghee, butter or Palm. (be careful to only buy sustainably sourced palm).

For Sautéing: Avocado, Coconut or Sesame

For Dressings/Dippings: Olive, Flax, Walnut, Avocado or toasted sesame. 

For frying: Coconut, Ghee, Avocado or Sesame

**Be careful with refined oils, some refined oils are refined using chemical solvents, so do your research only buy quality refined oils. 

Olive Oil has a low smoke point, so you only want to use Olive Oil in cold dishes such as salads and pasta salad.

Coconut Oil is the best oil to cook with because of it's high smoke point, it is able to withstand much higher temperatures. Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid which can improve cholesterol and help kill bacteria and other pathogens. It can also boost your energy (your body uses the medium chain triglycerides as energy) and metabolism and increase feelings of fullness. 


Avocado oil is more than 50% monounsaturated oil, making it especially good for your heart. It's also a great option for high heat for when you don't want a strong flavor like you get with coconut, Avocado oil has a very neutral taste. Make sure your avocado oil is cold pressed and naturally refined, this brings it's smoke point higher. As with everything else, you want to make sure you get a quality oil. I prefer Chosen Foods Avocado Oil. 


Butter (& Ghee) is back on the table! Butter has been demonized for a long time because of it's saturated fat content. Turns out, all the studies we did on saturated fats were done using hydrogenated coconut oil, aka trans fats. We know trans fats are awful for us, but naturally occurring saturated fats such as those found in butter & coconut oil are actually really good for the heart. Ironically enough, margarine, which has been a popular substitute for butter is made with hydrogenated (trans fat) oil and should be avoided at all costs. Butter is rich in Vitamin A, E & K. It is also high in Conjugated Linoleic Acid (CLA) and Butyrate. CLA has shown to lower body fat and butyrate fights inflammation, improves gut health, and in studies it has been shown to make rats resistant to becoming obese. You know those popular bulletproof coffees? Yeah, there's valid reason behind that butter in the coffee craze. 

Canola Oil on the other hand is a rancid, highly processed industrialized oil that you I recommend you toss from your pantry immediately. I also don't recommend corn oil (it is most likely GMO meaning it's a pesticide), soybean oil (again, GMO) or cottonseed oil. 

I have a quick video below explaining why we should never consume canola oil- hint, it's a rancid oil that we have to bleach & deodorize just to make it edible.